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Fiber

Fiber is a substance found in plants. Dietary fiber, which is the type of fiber you can eat, is found in fruits, vegetables, and grains. It is an important part of a healthy diet.

Function

Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can help with weight control. Fiber aids digestion and helps prevent
constipation
. It is sometimes used for the treatment of
diverticulosis
,
diabetes
, and
heart disease
.

Constipation

Constipation in infants and children occurs when they have hard stools or have problems passing stools. A child may have pain while passing stools o...

Heart disease

Food Sources

There are two forms of fiber: soluble and insoluble.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease.

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.

Side Effects

Eating a large amount of fiber in a short period of time can cause intestinal gas (
flatulence
),
bloating
, and
abdominal cramps
. This problem often goes away once the natural bacteria in the digestive system get used to the increase in fiber. Adding fiber to the diet slowly, instead of all at one time, can help reduce gas or
diarrhea
.

Flatulence

Gas is air in the intestine that is passed through the rectum. Air that moves from the digestive tract through the mouth is called belching. Gas is ...

Diarrhea

Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. In most cases, this is not a cause for too much concern because high-fiber foods tend to be rich in minerals.

Recommendations

On average, Americans now eat about 16 grams of fiber per day. The recommendation for older children, adolescents, and adults is to eat 21 to 38 grams of fiber each day. Younger children will not be able to eat enough calories to achieve this amount, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods.

To ensure that you get enough fiber, eat a variety of foods, including:

Cereals

Dried beans and peas

Fruits

Vegetables

Whole grains

Add fiber gradually over a period of a few weeks to avoid stomach distress. Water helps fiber pass through the digestive system. Drink plenty of fluids (about 8 glasses of water or noncaloric fluid a day).

Taking the peels off fruits and vegetables reduces the amount of fiber you get from the food. Fiber-rich foods offer health benefits when eaten raw or cooked.

Sources of fiber - illustration

The addition of fiber in the diet aids in digestion and helps to avoid constipation. Vegetables, fresh fruits (especially dried fruits) and whole wheat, bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, it is very important to drink plenty of fluids.

Sources of fiber

illustration

Sources of fiber - illustration

The addition of fiber in the diet aids in digestion and helps to avoid constipation. Vegetables, fresh fruits (especially dried fruits) and whole wheat, bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, it is very important to drink plenty of fluids.